Functional training

Alien box - Alien Kids (for children)

At the Cortijo Alto Sports Center, functional training for children takes place outdoors, taking advantage of the natural environment and the center’s extensive facilities. Using artificial turf, we offer a safe and comfortable surface for the sessions.

Classes are guided by expert instructors and use a variety of equipment, such as weights, elastic bands, medicine balls, agility ladders and more. These materials allow for exercises that simulate everyday movements such as walking, running, jumping, and stair climbing, working all muscle groups.

I want to sign up for Alien Box functional training

How do we train in Alien Box?

Functional training focuses on improving strength, endurance, flexibility, coordination and stability, working the muscles in a comprehensive and functional way. By performing exercises that resemble the movements we perform in our daily lives, there is a direct transfer of the benefits of training to performance in everyday activities, such as lifting heavy objects, performing household chores or playing sports.

You will gain strength, cardiorespiratory endurance, muscular endurance, flexibility, speed, power, coordination, agility, balance and precision.

With ALIEN BOX we offer you training that produces greater cardiovascular, metabolic, anaerobic and aerobic gains than continuous method training.

Short interval, high intensity training: HIIT (High Intensity Interval Training)

In the 1950s, Emil Zatopek, the great Czech athlete nicknamed the human locomotive, proved the superiority of his athletic stamina by winning at both the 1948 London and Helsinki 1952 Olympics thanks to this training technique (he trained by running series of 400 metres).

But it was not until 1996 that Dr Izumi Tabata published the results of his studies into the effects of short, high-intensity interval training on the metabolism of athletes. The most famous interval method takes his name: the Tabata method. This consists of 8 series of 20 seconds of maximum intensity work followed by10 seconds of rest.

On the other hand, according to Dr Mercola, “High intensity interval training (HIIT) can help offset deterioration related with the loss of muscle mass that comes with ageing…

If loss of muscle mass is ignored, it can easily provoke a health crisis characterized by not only the loss of strength, but also by accelerated ageing and a higher risk of chronic diseases”…

Our premises

ALIEN BOX

In an outdoor space of 250 square meters, with artificial turf, attached to the tennis courts. Training sessions designed to maximize your physical capacity and your muscles. Your instructors will constantly surprise you with new challenges.

I want to sign up for Alien Box functional training

Alien kids

FUNCTIONAL TRAINING FOR KIDS

Objectives of the sessions:

Improve muscle coordination.
Increase strength and endurance levels avoiding any kind of discomfort and / or injury.
To strengthen movement patterns necessary in daily life.
Correct possible postural alterations that may cause inconveniences in the child’s development.

I want to sign my child up for Alien Kids

Important movement patterns to work on:

Walking: the goal is for children to correctly perform the walking technique.
Running: the running technique is somewhat more complex than walking and there are usually more alterations throughout their life in running, so it is very important to work on it.
Holding/reaching: By working on these qualities, children will be able to increase their muscular coordination and perception.
Squatting: It is important that children learn to squat correctly, maintaining the physiological curvature of the spine, which will lead to better posture and avoid back problems in the future.
Throwing: the gesture of throwing objects must be done carefully and following the correct technique. In addition, different types of throws will be taught (overhead, underhand, etc.).
Jumping: a correct jumping technique can avoid possible alterations and/or injuries to the hip, knee and ankle.
Pushing: with exercises that do not contain significant load for children.

For the correct realization of this activity we will start with simple and general movement patterns until we reach more complex and specific movement patterns.

Exercises and activities that require several of them will be combined.

I want to sign my child up for Alien Kids

Fotografía de participantes de Liga de escuela de tenis

TIMES

THREE DIFFERENT TIMETABLES

Choose the times that best suit you. We recommend at least two functional training sessions per week, but you can adapt classes to suit your rhythm and availability.

17:15^{+ KIDS}

18:00

17:15

10:45^{+ KIDS}

18:00

18:15^{+ KIDS}

19:00

18:30

11:45^{+ KIDS}

20:00

19:30

21:00

Training takes place in different areas, with two trainers.

I want to sign up for Alien Box functional training

Other Activities in ALIEN BOX

#SocialAlien

Short term goal

On the 2nd Friday of each month we do 2 hours of training with a class with unlimited places and as a reward, a dinner all together!

#AlienGames

Mid-term goal

We hold 2 wods the last week of each month from September to May. Here we compete in divisions according to the level and the best of each division get a trophy at the end of the year in an award ceremony where we have a dinner.

#AlienTeam

...And in the long term

A group of several Box athletes who compete in different events throughout the year.

Technical basis of ALIEN BOX

Want to know more about ALIEN BOX? Here are a lot of answers about the benefits of this type of training.

What is functional training and why is it effective?

Functional training is based on compound exercises that mimic everyday movement patterns such as walking, running, jumping, and climbing, working all muscle groups in an integrated way.

What physical abilities do we develop?

Strength, cardiorespiratory endurance, muscular endurance, flexibility, speed, power, coordination, agility, balance, and accuracy…

What equipment do we use?

Olympic bars and plates
Dumbbells
Rings, parallettes, or fixed bars for bodyweight suspension training
Plyometric boxes
Kettlebells
Medicine balls
Resistance bands and elastic bands
Mats
Ropes

What is HIIT and what methods are used at Alien Box?

HIIT (High Intensity Interval Training) consists of short workouts with high-intensity intervals (80–100% of capacity) and brief rest periods. It is more effective than continuous training because it boosts fat metabolism and improves cardiovascular, metabolic, anaerobic, and aerobic fitness without muscle loss.
Different methods are used, such as circuit training, Tabata (4 minutes of max effort), Little-Gibala, and Timmons protocols, which are effective for enhancing both aerobic and anaerobic capacity.

How should HIIT be structured to burn fat?

HIIT should follow a work-to-rest ratio between 2:1 and 1:4, with sessions 2 to 3 times per week, complemented by other types of training.

What is AMRAP and EMOM training?

AMRAP (As Many Rounds As Possible) involves completing as many rounds and reps as possible within a set time.
EMOM (Every Minute On the Minute) involves completing a specific number of reps within a minute and resting for the remainder of that minute.

What is Cross-Training and why is it used at ALIEN BOX?

Cross-Training, considered a form of HIT, includes varied exercises at a steady pace with rest between reps. It provides cardiovascular and metabolic benefits without the risks associated with continuous high-intensity training.

Why don’t we use traditional HIIT programs?

Programs like P90X and Insanity, which involve daily sessions and carry a high risk of overload and injury, are not used at ALIEN BOX. We also avoid CrossFit, although we use similar methods with more variety to prevent muscular adaptation.

Discover more about Functional training

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